If you love the flavour of a good kachori but want something a little easier and perfect for any day of the week—you’re going to adore these matar and moong dal paratha. Soft whole wheat parathas stuffed with a spiced green peas and moong dal mixture that tastes just like your favourite kachori filling. The best part? You don’t need to deep-fry anything to enjoy those familiar flavours.
Note – This recipe has been updated from the archives – first published June 2012. I’ve added new images and content.
What I love most is how these parathas give you all the satisfaction of a kachori without the deep-frying. They’re hearty, freeze well, and make the perfect breakfast, lunch, or dinner.
And don’t worry - I’m sharing all my tips so your dough never tears, your filling stays inside, and every paratha cooks up evenly golden and soft. It's the same concept in these aloo pyaaz paratha and paneer paratha.
Trust me, once you try them, they’ll become a regular in your kitchen… you can’t stop at one!
My go-to is served with a cup of masala chai but they are equally good with cucumber raita or gajar marcha athanu.
Ingredients notes
Be sure to check out the full recipe and exact ingredient list below in the recipe card.
Whole wheat flour - I use chakki atta, but any chapati atta works. A slightly softer dough with 2–3 tablespoon oil kneaded in helps the parathas stay pliable and prevents tearing while stuffing.
Moong dal - I soak the dal for at least 4–5 hours as this ensures it softens evenly and cooks quickly without turning mushy. You want a filling that holds its shape, not a paste.
Green peas - I use frozen which work perfectly. They add natural sweetness and moisture that balances the earthiness of the dal and spices.
Spices - I use similar spices used in my lilva kachori - regular spice powders along with amchoor powder and fennel seeds.
Sesame seeds - they add a subtle nutty crunch so I never skip them. They make the filling taste more “kachori-style.”
Green chilli, garlic & ginger - I use fresh paste for a bright, zingy flavour. Adjust heat to your preference.
Sugar & lemon juice - a tiny bit of sugar rounds off the spices nicely, and lemon juice brings balance and freshness.
Coriander leaves - Adds colour and liveliness to the otherwise earthy dal mixture.
Optional - in the winter, I love adding green garlic (I use frozen) for extra depth of flavour.
Tips for perfect paratha
1. Getting the Dough Right
- Knead a soft, smooth, pliable dough—not too firm. A slightly softer dough seals better around the stuffing.
- Let it rest for at least 15 minutes; this relaxes the gluten and prevents tearing later.
2. Preparing the Filling
- Make sure the mixture is completely cool and as dry as possible before rolling. Warm filling will steam inside the dough and cause cracks.
- The filling should hold its shape when rolled into a ball. If it feels wet, cook a few more minutes to dry it out.
3. Stuffing the Paratha
- Roll the dough ball to about 4–5 inches, keeping the centre slightly thicker and edges thinner—this helps the filling stay enclosed.
- Place the stuffing ball in the centre and gently pinch and gather the edges together.
- Press the stuffed ball gently and dust lightly with flour.
4. Rolling Without Tearing
- Roll with a light hand, moving from the centre outwards.
- If you see any filling peeking out, dab a little flour on it and continue — don’t panic!
- Rotate the paratha as you roll; this keeps the thickness even.
5. Cooking on the Tawa
- Make sure the tawa is hot before placing the paratha.
- Cook on medium heat with a little oil on both sides until golden spots appear.
- Press the edges gently with a spatula so it cooks through evenly.
As always if you make this recipe, be sure to leave me a comment, rate this recipe and tag me on Instagram @jcookingodyssey or #jcookingodyssey. I love seeing all your photos of my recipe recreations!
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Moong Dal Matar Paratha
Ingredients
Paratha Dough
- 2 cup whole wheat flour + for dusting
- 3 tablespoon oil
- ½ teaspoon ajwain carom seeds
- salt to taste
Green Peas Filling
- ¼ cup yellow moong daal
- 1 cup green peas I used frozen
- 2 tablespoon oil
- 1 teaspoon cumin seeds
- ½ teaspoon hing asafoetida
- 1 teaspoon amchoor powder
- salt to taste
- ½ teaspoon turmeric powder
- 1 teaspoon red chilli powder
- 2 tablespoon green chillies, ginger and garlic puree combined
- 1 tablespoon sesame seeds optional
- 1 tablespoon sugar
- 1 tablespoon fennel seeds
- 2 tablespoon coriander
Instructions
- Soak ¼ cup yellow moong daal for 2-3 hours.
Paratha Dough
- In a big mixing bowl mix 2 cup whole wheat flour , 3 tablespoon oil, ½ teaspoon ajwain and salt to taste.
- Knead soft and pliable dough with using enough water. Cover with a clean kitchen napkin and set aside for 10 minutes.
Filling
- In a saucepan, add the soaked dal (drain the water), add salt and turmeric powder. Pour fresh water so that the dal is just covered. Mix well and cover with lid. Cook on low heat until just cooked and softened.
- In a frying pan, heat 2 tablespoon oil on medium heat, then add 1 teaspoon cumin seeds and ½ teaspoon hing. Once they crackle add 1 tablespoon sesame seeds, 1 tablespoon fennel seeds and 2 tablespoon green chillies, ginger and garlic puree. Saute for a few seconds then add 1 cup green peas.
- Add a few spoons of water, mix well and cover with a lid.
- Allow to cook until the peas are tender. Now add cooked dal and mash the mixture with a potato masher but do not completely puree the filling.
- Keep the heat low and add 1 teaspoon amchoor powder, ½ teaspoon turmeric powder, 1 teaspoon red chilli powder, 1 tablespoon sugar and salt to taste. Mix well.
- As it cooks, you will see the mixture become one mass.
- Sprinkle over 2 tablespoon coriander. Let it cool at room temperature.
Make the paratha
- Make equal golf sized balls from the filling mixture. Set aside.
- Make equal lemon size balls from the dough. Roll out a thin circle from one of the dough balls on a floured surface - about 4-5 ” diameters.
- Place a one stuffing ball on the rolled dough.
- Gather the sides and bring them together in the middle. Once again make a ball.
- Gently press down on the dough ball, dust with some dry atta and roll out again.
- Heat a tawa on medium heat. Place the rolled paratha onto the hot tawa. Once it has partly cooked on the bottom side, flip over and apply oil liberally on the surface. Flip again and oil the top side. Flip once more - you will see small brown spots appear. Remove from the heat and repeat with the remaining paratha.
Nutrition
PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.
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Torviewtoronto says
thank you for linking this delicious roti to the cooking with love event
Shobha says
In Sindhi cuisine also we make these rotis with moong dal stuffing..we make it during Shravan Satam, when we have to eat all the cold food made a day before..
Rajani says
Love the parathas, super love the clicks!
Mina Joshi says
Love the parathas
Rachana says
Such a hearty, delicious and filling parathas.
anjana says
delicious stuffed paratha.loved the filling combo of daal and peas!
Unknown says
Sooper tempting pics...Lovely presentation...Paratas are looking mouthwatering.....
Priya Suresh says
Seriously am loving the filling,fabulous parathas.
Subhie Arun says
wow..yummy healthy paratha...must try one!lovely presentation!
Nisha says
Parathas look perfect
Ms.Chitchat says
Tasty looking paratha,loved the filling.